Monthly Archives: July 2026

7/29 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + Additional … Continue reading →

7/28 TTT gait prep + 3 min easy jog + 3 sets, rest 1 min bt sets 200m run 14 bar facing burpees 200m run 2:43-2:36-2:40 – I was afraid of the rain/storms coming so I expedited my warm up … Continue reading →

7/22 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + Additional … Continue reading →

7/21 TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I done + 3 min easy jog done + 3 sets @ building intensity 200m run 8 bar facing burpees rest 1 min bt sets done + Cycle Test – Beebop & Runsteady For … Continue reading →

7/20 Part 1 Thoracic drills from Fri + Banded activation with your Macgyver setup + A – Empty bar burgener snatch warmup x 1 set + B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex … Continue reading →

7/14 For time 10-20-30-40-30-20-10 cals each Row Ski Bike erg 29:07 – really only had one plan, that was if 8/8.5 was sustainable I wanted to be 7.5 or 8 on the row so I could stay 8.5/9 on the … Continue reading →

7/13 Part 1 CO symmetry full warmup protocol Check – with the makeshift CO symmetry i have access too + A – Empty bar burgener snatch warmup x 2 sets, rest 1 min Check + B – Slow snatch build, … Continue reading →

7/8 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + A … Continue reading →

7/6 Part 1 CO symmetry full warmup protocol + A – Empty bar burgener snatch warmup x 2 sets, rest 1 min + B – Slow snatch build, self directed in loading and movement comfort, but can follow something like … Continue reading →

For time w/a partner 6 rounds Partner A – 100m swim while partner B holds 50lb in suitcase hold Partner B – 100m swim while partner A holds 50lb in suitcase hold into 6 rounds split however 20 Toe to … Continue reading →